Saturday, March 29, 2014

How to Stay Motivated

I saw this quote on Pinterest the other day and it really made me think. Am i choosing everyday to do something that will help me become who or what i want? That bring us to the question what do you want? The answer is probably very different for each of us but we still have one common goal and that it having a goal. I honestly believe that what separates the good from the best is that the best are always trying, working and building for the better. They are never satisfied with just "Ok" or "That's good enough". They want the best, work for the best and become the best.
We have that choice, there is always a choice to improve. Honestly, that's what motivates me the most. Results are great and they make you feel great but there is something about knowing that you can get better, you can be better! You are better, you just have to work a little hard to get it!
Always appreciated what you have done but never be satisfied with how you are. This is the key to improvement!
I hope you found this helpful and motivating. Stay fit and healthy girl!
Thanks for reading

Friday, March 28, 2014

How to burn Calories without Trying

Here are some habits you should adopt to burn extra calories without really trying. Remember this is not going to get it done like going to the gym or a long run but its a great way to burn some extra calories.
Teen Fashion. By-โ„“ฮนโ„“ัƒ. FOllOW >> @ Iheartfashion14
Chewing Gum
Make sure that the gum is low calories and sugar-free, I personally love Trident Gum! Yummy, Its also a great to feed your sweet tooth for like 5 calories.

Just Dance
 Turn up the music and just dance around, its fun and you can burn up to 400 calories an hour. Now that a workout.

Ice Water
Order your water with ice it boost your metabolism because it brings the temperature of your body down and then your body burns more calories to heat back up again.

Be Cool
Like i said when you lower your body temperature your body will burn more calories trying to heat back up so keep your room at a cooler temperature especially when your sleeping. Burn calories and you don't even realize it.

Green Tea
Green tea has so many benefits but a big one is that it boost your metabolism, it is also great for your skin and is very hydrating.

A Cup of Coffee
I'm defiantly excited about this one! The caffeine in coffee boost your metabolism thus burning more calories, I knew there was a good reason to drink coffee. Some studies have also found it to prevent cancer. Of course its best to have black and i personally have really come to enjoy a good cup of black coffee. Very relaxing!

These are great habits to build to have maximum calorie burn without really trying. All your little choices add up whether they are good or bad, so make them for the better.
Start doIng!

Hope you have amazing day, thank you so much for reading and don't forget to follow this blog!


Thursday, March 27, 2014

5 Ways to Be Healthy( that you might have not have thought of )

We all know that to be healthy we need to eat good, nutritious food, exercise and drink water but here are 5 ways to gain health that you might not have thought of yet! Enjoy.
 Natural or Organic Body Product
Many people don't realize that your skin is the largest organ on your body, it is also a semipermeable surface which means that what we put on it is absorbed. Makes you really think about what your putting on your body if its going right into your blood stream.
Electronics are not the healthiest thing for are body or mind, studies have shown that looking at electronic screens before sleep can prevent you from having a restful sleep. I feel like such a hypocrite sitting in front of a computer screen as i write this but i promise I'll get off. So try reading a book or writing in your journal before bed instead of texting or social media, its good for your brain to have a break from the constant media.
Reading & Writing
This brings me to my next one which is keeping a diary or journal to record your thoughts and feelings. This is a great way to debrief from your day, its very relaxing and i have come to really look forward to it as part of my day. It kinda helps me unwind! Part of my evening is also often spent reading like i said this is a great way to get away from electronics so try to stay away from iPads and kindles and see if you can read a real book.
Early to Bed, Early to Rise
I honestly live by this saying and it is really beneficial to your health as well. Did you know that every hour you get to sleep after 12am is worth 2 hours before. Basically, if you don't go to sleep before 12am than you will never get that really restful, deep sleep that leaves you feeling amazing!
Keep Calm & Listen to Music
 I personally love happy, upbeat music it gets me and keeps me in a great mood. Music can be really calming, focusing and also really enjoyable. It makes me HAPPY!
I hope you found this informative and helpful. What are your tricks for staying healthy?
Don't forget to follow this blog for all the updates!
Have a Beautiful Day and Stay Fit Girl!

Wednesday, March 26, 2014

Best Protien Packed Breakfast's

Breakfast is one of my favorite times of the day! I love making a healthy, delicious and nutritious breakfast, it really gets me off to the right start. You don't want to see me if I didn't have a good breakfast that day. Breakfast should be packed with good protein to get you started and keep you going, I also personally think that if I have healthy carbs it keeps me more energized through the morning but I may not be the same for you, pay attention to how your body responses to different types of food(e.i protein, carbs and fats). What gives you energy, keeps you full and makes you feel satisfied?
  Here are my top picks for a protein packed breakfast. Ditch the sugar it will only give you a morning crash.
Protein Pancake ( without protein powder )
I have been looking for this recipe for years, every protein pancake used protein powder and let's face it that gets expensive and i prefer to get my protein from a more natural source. I hope you enjoy this recipe as much as a do. This is not my recipe so here is the recipe, This is a great tutorial on how to make them and did i mention they are gluten-free.
Apple Pie Topping
Almost every time i make this recipe i use this topping it is so yummy and healthy and sugar-free but still sweet.
Single Serving
1 Apple diced
cinnamon to taste
2 tsp. truvia
and a little water. Mix this all in a small pot and let the apple soften. The cinnamon, truvia and water will create a kind of sauce that tastes amazing. For more protein top with a little Greek yogurt.
This recipe can be made so many different ways with berries, peaches or maybe for a little treat chocolate chips, I have heard of people adding about 2T of coco powder and more truvia and making a chocolate version, though i have yet to try that.
Creamy Strawberry Shake -       2 (16 oz.) bags frozen unsweetened strawberries, partially thawed      Or 2 pints fresh strawberries      1 (14 oz.) can Eagle Brand® Low Fat Sweetened Condensed Milk      2 cups cold water, divided      1/4 cup lemon juice      2 cups crushed ice mmm - for iftar 
Just like In-n-out Strawberry Milkshake
This recipe was a life changer for sure, yumminess in a cup. It taste so so so good!
I can't take the credit for this recipe it comes from the THM Book its an amazing, very informative book if any of you are interested, I personally love it and use tons of the low Cal/ carb recipes.
1. 1/2 cup water and 1/2 cup almond milk with a dash of vanilla, 2-4 t. truvia and blend well.
2. add in 10-12 cubes of ice and add 3-6 strawberries and blend well
3. 1 scoop vanilla whey protein powder.
This is truly one of the best smoothies i have ever taste it make about a quart and is very filling. I will just eat this for a meal it is so good and nutritionally full.

I hope you try these recipes out, I love them and use them all the time! Don't forget to follow this blog for more recipes!

Have a beautiful Day!

Monday, March 24, 2014

My Tips to Get Healthy This Spring

Summer is right around the corner so here are my top tips to get healthy and fit this spring!

Eat clean, lean or green. This is the best rule for eating when you want to trim down a little. If its not clean carbs, lean meats and greens than don't eat. Yes that means sugar!
Drink water. Lots and lots of water. Did you know that being well hydrated can help you burn 10% more calories.
This one is so important get at least 8 hours of sleep a day. You need it and if you are well rested you can burn up to 15% more calories.
Good posture is also another great calorie burner. Sit up strait and tummy tucked in!
Remember summer is a great time to start working on a healthier lifestyle but it is your everyday choices that make you fit, healthier and happier. It has to be a lifestyle change not a temporary fix! If you like this post don't forget to share and follow this blog. I love seeing your comments and always read them!
 Thanks for taking the time to read this and have a beautiful day!
fruity jar yum
If you want more motivation check out my pinterest where I post inspiring quotes, motivation and health and fitness tips!

Thursday, March 20, 2014

What do you want to see?

Hi, everyone
  Today's post is going to be a little different. Basically, Its what the title says "what do you want to see?" I love hearing all your input and would love to know what kind of posts you like to read and enjoy seeing. Also, if you have any new ideas or tags that you want me to do!
Exercise Motivation
  I want my blog to be helpful and interesting to you! So let me know any requests in the comments!
 While you here I wanted to thank you so much for reading, I love sharing my passion for health and fitness with you and really love that it has help some of you! I honestly believe that the benefits can change your life so I want to be here to encourage and motivate all of you to live your best life!
   Don't for get to "join this site" for all the updates.

Wednesday, March 19, 2014

Spring into Fitness: Running

 I love to run, it a kind a addiction that has some interesting side effects, being fit, burning calories, getting energy, sweating, feeling amazing and unlimited awesomeness! So anyway, I love it and my favorite time of year to run has got to be spring, the fresh air, being outside and just the really great temperature. If you have never tried running or maybe want to start up again or just need some helpful tips here are my top tips for running in spring.
Nike Free Runs for Women
1. Smoothies. I'm not sure I would run if I didn't have smoothies to be honest half my run is spent thinking about the smoothie I'm going to make when I get home. Smoothies are a must post-run food because it is the best way I've found to get protein, carbs and water back into my body as fast as possible. Did you know that after an intense workout if you do not get protein within 20 minutes your body start to break down muscle tissue? Yea, I know it doesn't give you much time, besides smoothies are like the best thing ever. Yumminess!
  2. Green Tea. I love my coffee but when it comes to running this is the real dealt I have running day where I do not drink coffee in the morning instead I power up with green tea. Try not to drink coffee on running days you will get plenty of energy from the exercise, carbs in the fruit and green tea to keep you going and the caffeine is just not that great for you!

  3. Water. I know we all know it but I never want to stop reminding you that water is the most important thing you put in your body. Nutrition starts with water! You should be drinking half your body weight in ounces this is key to refueling after a run.
  4. Stretch. This is probably were I see the most difference when I stretch before and after a run, I feel amazing, energized and balance! It also helps to shape your muscles into long, lean and toned muscle!
5. Go further. even if its just a little bit further than where you went yesterday, go! you will be amazed at how it adds up. Always be improving! Hope you found this helpful, leave me your top tip for running in the comments, I would love to hear what works for you! Have a beautiful day and stay fit girl!

Monday, March 17, 2014

Spring into Fitness: The Joy of Living

 Today was one of those days when you just wake up and feel amazing, full of life and energy and ready to take on the world. For someone people these day don't happen very often and I want to help you make them a part of your life.

  One of the most powerful things I think I have ever learned is that happiness and joy are a choice.  They are your choice, no matter what is going on in your life it is up to you to be happy, think about it. We all know those people who the cup is always half empty no matter what good things might have happened there is something they find wrong with life, on the other hand there are always people who's cup are half full, they can always find something to be happy about and they always seem to bring joy to those around them.
  I love being around these kind of people, they are so inspiring, they have such a joy and energy for life and bring that joy to everyone around them. We each have that choice! Next time you feel unhappy about something look for the good in it, it will not only bring joy to you but also to other in your life. Happy people are always more fun to be around!
  I find that when I start my day with a run it really lifts my mood, getting off to the right start with your day can make all the difference in how you feel for the rest of the day. Eating an energizing, protein packed breakfast can also really help you stay focused and positive through the day.
  So everyday make the choice for you to be happy and bring joy into your life!
To end this post I thought I would say a few things that I'm thankful for and would love to hear what your thankful for in the comment below!
I'm grateful for...
my family who support and loves me for who I am
the beautiful place I'm blessed to live in
My gorgeous little Yokie who always makes me smile
and that I am healthy and happy!
Have a beautiful day and stay fit girls!

Sprind into Fitness: Beat the Wheat

 See what I did there "Beat the Wheat" like "Beat the Heat" but with wheat (well, I thought is was clever) I love thinking of interesting titles. I don't know about you but I think of spring as a kind of cleanse, your cleaning your home, organizing stuff, maybe even getting rid of things, and now is the perfect time to do the same thing with your diet.

  I have almost completely eliminated wheat from my diet for about two months now and the results were so big I just had to share them with you. Now before I go on this is not to see that I am not consuming carbs I still make sure to include healthy, nutrient dense carbs such as fruit, beans, quinoa and sometime a little rice, I also really love oats and use oat flour quite a bit. I believe in a well balanced diet and really try to fully include all the food groups.
  Basically, I was very skeptical about excluding anything from my diet and I thought that if it was whole wheat, whole grain or whole whatever it must be healthy and good for you. Recently though I was learning about the huge effects wheat and gluten can have on your skin, body and energy levels. The facts really hit home for me, I was eating pretty healthy, working out and trying to take care of my body but still experiencing low energy levels and breakouts. So I decided to try taking wheat and most gluten( I still eat oats which includes a very small amount of gluten) out of my diet.

  Wow, I never expected that I would have clear, glowing skin, energy like I haven't had in years and over all just feel amazing. I kind of think now that I am slightly allergic to gluten and just didn't realize it. Now at one time I thought that there was no way I could stop eating wheat and gluten, I love pasta, bread and everything else, but I found some great staple recipes and really after you take it out for a while you stop craving it. If you would like me to post some of my favorite wheat and gluten free recipes just comment below and I will be sure to do that.
  I hope this was helpful, I would say just try it. It may not be for everyone but its worth a try! Have a great day and don't forget to follow this blog for more healthy lifestyle posts!

Friday, March 14, 2014

Spring into Fitness: Improving

  One of my biggest goals in this blog is to provide good, reliable and free health, nutrition and fitness information, tips and ideas for everyone. Why? because I have first hand seen what a healthy lifestyle can do for someone. I believe so passionately that if we can change the way we eat and exercise, we can change our whole body to be stronger, healthier, feel better and more energized and ultimately enjoy life more.

  Part of this is gaining knowledge and part is applying knowledge to a healthy everyday lifestyle. We all have a choice to make our life really count but it is our choice. One of my desires is to always improve my eating its not realistic to go from McDonalds to a salad but where ever we are in our eating we can make improvements. This usually come in small steps. When I look back at how I use to eat I wonder how I had any energy at all. But I took small steps to get where I am and I'm not perfect still learning more and always trying to implement what I learn. I believe this is very important to actual growth is to learn and APPLY.

  Improve takes time so don't get discourage if your going in the right direction that what I really important, Rome wasn't built in a Day. And you will not change into the healthiest, happiest person in a day either. Results come with time. Change come with time. "All good things don't always come to those who wait, but they also come to those you go out there and work for it". Keep up the good work it is so worth everything you put in.
  Have a Beautiful Day and always stay fit girl!  

Thursday, March 13, 2014

Spring into Fitness: Stress Less

 Stress is something that really effects our bodies. It makes the us retain unwanted weight, adds to depression and over makes you feel bad. When you are stress you are not usually able to give and love yourself or others around you. Some stress we can control, some we can't but we can always control the way we respond in a stressful time. Stress has all sorts of bad effects on you and your body.

  When trying to reduce stress in your life its important to think about were is it coming from(people, jobs or whatever). Sometimes you can easy remove stress such as listen to bad news, you can just turn it off, but other times its harder to control it like a job, that is when you have to look at yourself and your response it may not be your fault but you might be adding to the stress by your negative thoughts, words or actions, its important to be honest about this can you do anything to prevent or take away from the stress.
  There are things in life we just can not control but one thing we can is our own space for me this is my bedroom. This is my place that I can go and just relax after a long and sometimes stressful or just plain busy day. I try to keep this space clean, comfortable and relaxed. Full of healthy motivation(I love motivation and inspiring quotes), things I love and enjoy( good music, books, flowers), good smells (candles, scents, perfume, etc.) basically I try to make this space as pleasant as possible that way I don't have to think about anything negative when I'm there! I try to have a space like this in your home, somewhere you can just sit or lay down and relax.

  Hope you all have an amazing, beautiful and really happy day! Remember, you health is more than just good nutrition and exercise (even though these are extremely important) its also about taking care of yourself mentally and spiritually as well. If you take steps to make your life more stress free, happier you will notice a huge difference in your over all health and well being.

Tuesday, March 11, 2014

Spring into Fitness: Healthy Snacks

   Snacking is one of those things that is so debated is it good or bad. Some people say you should eat every 3 hours and others say you should never snack between meals. I think and truly believe that you need to listen to your body, is it hungry then by all means give it healthy, nourishing food. But don't just eat food because your bored or sad or whatever! Tune into what your body needs, food is fuel don't abuse it.

  For me I try to eat smaller meals and one snack in the afternoon which is usually under 100 calories. I try to keep it really light. But I don't eat it if say I had a bigger lunch and I'm not really hungry, I mean what's the point!
  Here are few healthy snack idea that I love and use all the time, they are low carb, calorie and gluten & sugar free.

   Power Smoothie
I eat this if I'm really hungry and want to fill up. This is also higher in calories and more like a little meal.
- 1/2-3/4 cup berries
- 1/2 water
- 1/2 unsweetened almond milk
- 1 scoop whey or rice protein powered
- leaf of kale or a half of a handful of spinach
   blend well and enjoy!
"Just Like Sonic" Light Strawberry Lemon Slush
 This taste just like Sonic's Strawberry Lemon Slush but instead of 450 calories it about 50 calories! It is so yummy and refreshing.
  - 1/2 cup water ( add more if its to thick )
  - 6 frozen strawberries
  - 1/2 lemon peeled
  - 1 lemon juiced
  - truvia to taste
  blend until it is a slushy and mixed well. This is perfect for a sweet summer treat.
Skinny Vanilla Chai Latte
 I love Chai latte and this is how to make it under 50 calories.
- 1/2 cup unsweetened vanilla almond milk
- 1 1/2 cup vanilla chai tea
- dash of vanilla
- truvia to taste
shake in a jar with a lid or blend in a blender till mixed well.
Skinny Chocolate Chai Latte
 I personally love the vanilla version but its fun to change it up a little and try something new. Chocolate why not.
 - 1 1/2 cup of Chai Tea
 - 1/2 unsweetened almond milk
 - 2 tbsp. unsweetened coco powered
 - truvia to taste
blend really well and you can add ice for a frappe style.

 If you have any requests of recipes for thing you would like me to make healthy and cut the calories on. I would love to hear them just leave a comment below and follow this blog! Have an amazing day.


Saturday, March 8, 2014

Spring into Fitness: My Organic Life

  I love organic, fresh, raw foods. It really makes you feel like you are nourishing and taking care of yourself. But lets be realistic its expensive to eat fresh all the time and believe I don't. But I truly believe in the benefits of organic eating so here are my tips on making it a lifestyle.
 Don't stress about it, I'm defiantly a purist. I want everything I eat to be healthy and it is very hard for me to "cheat" or eating anything I know is not good for me. This is a blessing and a curse because I really have to make sure that I don't get to strict and indulge a little( I must say I still usually keep my indulgences small or healthy)
 How to save money. Here is why I think a lot of people don't eat fresh and organic is not that they don't want to but its expensive. I'm very blessed to live in California were we have a lot of fresh fruits and veggies( but I still don't eat that way all the time). But sometime its compromise canned or frozen produce is much better than package or process foods like chips, bread and sugar! Sometime you just have to choose the better not the best, what is doable for you?

Life is about a balance. Sometimes you just can't do everything. I have really found that when I eat fresh, organic food I have more energy, feel happier and so much healthy!
One last thought to leave you with is that sugar or most of it is not organic. For about the past two months I have tried cutting out sugar from my diet. Wow. I never thought it would change how much energy I have and I didn't really even eat that much sugar before( now that not to say that I haven't eaten any sugar but for the most part). There was a day when I never thought I could cut out sugar because I do really enjoy sweet things. who doesn't? Right! But then I discovered something that change my life "stevia" or "truvia" this is a all natural sweetener that doesn't raise your blood sugar like that processed stuff. I use the liquid stuff in my tea and coffee(amazing) and if your looking for recipes on how to make healthy and sweet treats with this amazing planet yes, its a planet check out my pinterest board.  Many of these recipes I have personally tried and love. I will also be posting more recipes so follow this blog to get the updates, it's free!

Friday, March 7, 2014

Spring into Fitness: New Series

I'm so excited to announce my new series "Spring into Fitness"! Spring is here and with beautiful sunny days, flowers blooming and fresh air there is nothing that gets me more motivated that the amazing outdoors! Let's get fit and healthy this spring with great workouts, fresh recipes, healthy motivation and so much more will all be right here for you this spring.

  It is time to  commit to be the healthiest, happiest and best version of you! Follow my blog for all this and much more so that you will get notified every time I post. Let's get healthy together! Stay fit girl.

Wednesday, March 5, 2014

Training to be Awesome

Ok, the title might be a bit, but really training. Where do I start? What is the most effective way? Lately I've been doing a little more cross-training to help with running. So, here are a few tips, idea's and exercises I have really been loving.
  The basics, its important that you know how to do a few basic exercises and then you can build off that.
  Two of my favorite exercise both full body are squats of course and lungs. They do mainly focus on the legs and butt but really done in the right form are incredible full body toners. Squats are one of the highest calorie burning exercise. So drop it like a squat! Never let your knees go over your toes and keep your back flat.
  I love the basic traditional exercise and mixing them up a little they work great and bring really fast results. Crunches, learn to love them! They really work. If you want more exercise posts just comment below.

  So for the tips, music is my favorite and only way to workout. I absolutely have to have a good up beat playlist to workout. Its a really good way to keep motivated. Find the songs you really like, that will really get you pumped up and keep you working out. Don't forget to stay hydrated you should drink half your body weight in ounces and 1 more ounce for every half an hour you workout. That's a lot of water but did you know that over 70% of America is chronically dehydrated that can keep you from losing weight, having energy and clear skin. Basically, its worth drinking water, add some lemons or strawberries for flavor.
  I also love whey protein in my smoothies with berries and almond milk. Its a great recovery, you should always have protein within 20 minutes of working out to prevent muscle tissue break down.
  I like to train for about an hour sometimes a little more at least 3-4 times a week. Follow this blog for more workouts, exercise and health tips and I will be posting soon on weight training so keep your eyes open for that.
   Stay fit and healthy girl!